Tuesday, September 18, 2012

September 18, 2012


Workout of the Day

A.  Six sets of:
Halting Clean Deadlift + Hang Clean
Rest 2 minutes
Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.

B.  Five sets of:
Snatch Balance x 3 reps @ 70-80% (130 to 150) of 1-RM Snatch
Rest 2 minutes

C.  Three sets for times of:
Row 500 Meters
50 Double-Unders
15 Handstand Push-Ups (Scaled to 7 HSPUs)
Rest 4 minutes


A. 135, 165, 185, 195, 205, 205
B. 135, 135(F@3), 135, 145, 150(F@3)
C. 4:40, 4:57, 4:52 (lots of trouble with double-unders )

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